“The Radiant Mind”: What Our Brains Need to Be at Their Best

Our mind is much more complex than we thought until a few decades ago. It is a flexible "organ" that forms over time and adapts, shaping itself according to what "nourishes" it: food, of course, but also sleep, relationships, pleasure, beauty, reading, and many other things. Mind, brain, body, and gut microbiota, in fact, are in constant dialogue with each other, and the greater this dialogue, the better our quality of life.

Eliana Liotta , journalist and author of several science bestsellers, confirms this. Together with neuroscientist Michela Matteoli, she has co-authored a book that already promises a lot from the title: The Radiant Mind (Sonzogno, 2026, €18.00, 240 pages. Also available as an ebook). Let's be clear: the promise of the title is amply delivered by a book that offers an original perspective on our brain activity. Liotta and Matteoli describe a mind embodied in the brain and in constant dialogue with the body and the intestinal microbiota . While this material dimension deserves interest, starting with nutrition, our minds also hunger for feelings, spirituality, and peace . They create worlds that pulsate in music, art, theater, and film. And all these thoughts, experiences, and emotions change us and impact our existence in the world. It is therefore essential for our minds to be well-nourished from every angle.

The brain, first and foremost, hungers for actual food: it's the hungriest part of our body. However, according to data on the Italian and European population, we run the very high risk of our brains being malnourished, deficient in at least nine nutrients, such as omega-3s and B vitamins. One reason is the progressive abandonment of the Mediterranean diet: only 43% of Italians actually follow it, and among young people, adherence drops to 32.8%. The result is that the average diet is lacking in numerous nutrients crucial to the brain. It's no surprise that the consequences have been anxiety, fatigue, difficulty concentrating, and sleep disturbances. And the less we sleep, the worse our minds are. The primary benefit of sleep is that it serves to inhibit cortisol, the alertness (and stress) hormone, lowering blood pressure and heart rate . Let's put our cardiovascular system to sleep and our minds rest too. Balancing rest and wakefulness reduces the risk of dementia, cardiovascular disease, diabetes, obesity, and some cancers . Therefore, physical activity, at all ages, and spending as much time as possible in the sun and outdoors, can make us feel better. Light is one of the most powerful regulators of our biological clock , so spending time outdoors and seeking darkness in the evening helps us sleep better. In the sun, we also produce vitamin D : having good levels prevents cognitive decline.

But The Radiant Mind speaks not only of material nourishment, but above all of the immaterial nourishment that contributes to our "brain well-being ." Our brain loves love and friendship. Overwhelming evidence suggests that we need each other. For happiness, for health, and for longevity.

This is also demonstrated by what is emerging from the most recent studies on the many centenarians of Ogliastra. They live longer and healthier because they are never alone. Prolonged isolation, for our species, is a very stressful experience and can lead to elevated cortisol levels and an increase in chronic inflammation in the body and brain . This is why we hunger for human connection and experience pleasure when we are with others: with hugs, chats, and laughter, we stimulate the production of endorphins.

But it doesn't end there: our brain continually needs to learn . Learning, at every stage of life, means building a more connected, faster, and richer brain. It's often remembered that neurons begin to die at an incessant rate starting in our thirties, and it's not emphasized enough how important it is to cultivate the connections between neurons, the synapses. Neurons are the roads, and synapses are their confluences, hundreds of trillions of intersections, with traffic lights that keep traffic flowing. If the brain is like a metropolis, its map of paths and forks describes our cognitive reserve, that is, our mental capital, the wealth of experiences and skills we build over time. The more articulated the network, the more freely our thoughts move and create unexpected ideas. Cognitive reserve isn't just our accumulated knowledge. It also represents the brain's ability to resist, adapt, and react. The more synapses we have, the easier it is for us to find alternative pathways in the event of blockages: if one area of the brain is damaged, others can intervene; if a memory fades, a second will replace it.

In addition, the brain needs pleasure. Pursuing and obtaining gratification is one of the foundations on which a radiant mind is built, in a balance that isn't always simple. It also needs spirituality: a growing body of research has linked spirituality to positive health effects, including a lower risk of mortality. It needs wonder, because new research shows how awe can bring about well-being. And then the brain needs reading, an activity that allows us to live many lives. Finally, to be radiant, our mind must cultivate peace. An excess of negative emotions creates noise that clouds the mind. Studies show, however, that feeling compassion for others calms us and reduces stress. We can't say for sure whether we are naturally good, given that we evolved with the ability to do the best and the worst, but we know that generosity, cooperation, and altruism also make those who practice them happy. They illuminate the mind, making it radiant.